Research Corner - Q&A Shuttle Run Test by Steve Rhyan | Date Released : 13 Sep 2001 0 comments Print Close Question: I have just taken on a client who has to pass the Shuttle Run Test (minimum Level 9.6) to gain entry to the Fire Fighters Recruitment. The test is in three weeks, and she has come to me for help. I got her to do a run through to see where we're at and she bombed out at 5.6! The last three months, she has been training hard but more long endurance style. I think she needs more power in her legs and glutes to push off from the pivot and perhaps some plyometrics. As far as her conditioning, should I keep putting her through the test until we get closer to the minimum requirement? Answer: What you are suggesting sounds good to me. The mistake many pre-cadets and cadets make is to invest too much time in long, slow distance training. The long endurance stuff is okay for improving oxidation capabilities, but for high power application, it is not as efficient. To improve the power output for someone is as you suggest: plyometric-type training, shorter, fast runs with direction change (like a shuttle course) and lift moderate weights with some controlled speed. Here is how we like to set up our training programs for the Police & Fire Cadets. 2x week - Easy running for 30-40 minutes. This can be a walk/run as well. 1x week - Hard Interval Runs for two to three minutes of work, two to three minutes of active rest for 30 minutes. 1x week - Fast plyometric-type exercises with agility work. Try mixing the workouts. Below is one suggestion: Day 1 - Hard IT three minutes on, three minutes rest for six reps Day 2 - Easy run for 40 minutes, walk if needed Day 3 and 6 - Rest or lift Day 4 - After warm up, fast plyos for upper and lower body. Total workout time = under one hour. Day 5 - Easy run for 30 minutes. With the short period of time you have, I would concentrate on the IT and plyos. Try not to overtrain your client before the test. It would be better to go in over rested versus over trained. Good luck! Back to top About the author: Steve Rhyan Steve is a member of: National Strength and Conditioning Association American College of Sports Medicine American Society of Exercise Physiologists. <br><br> Steve has been an athlete, coach, teacher and trainer for over 20 years. Steve received his Undergraduate degree in Physical Education/ Biology and Graduate degree in Physiology of Exercise from San Diego State University, San Diego, CA. He has taught from middle school to college and coached high school, college and professional athletes. <br><br> As an athlete, Steve was a professional moto-cross racer for 10 years. He was California State Champion several times, ranked in the top 10 Nationally and in the top 20 Internationally. Steve has also participated in the Decathlon, numerous Triathlons, several Fitness Challenges and won the Police Heptathlon in San Diego, CA. To better understand "Body-Power," Steve studied Kajukenbo(Hawiian Karate) for several years and received a Black Belt. He is pursuing an education in Kodokan Judo to further understand anaerobic conditioning and the application of strength, power and agility. As a coach he specializes in Moto-Cross Racing, Track & Field, Mountain Bike Racing and Surfing. <br><br> Steve is presently a part time lecturer in Exercise Science at Santa Ana College for the Police and Fire Services and is Director of Strength and Conditioning at Specialized Personal Training(SPT) in Mission Viejo, California. At SPT, he specializes in Sports Medicine and Fitness Training for all ages, but especially people over 40 years of age. One of Steve's clients won the female division of the Navy Seal Fitness Challenge, she is 50 years old! Steve has several articles on training for a Fitness Challenge published in the Journal of Strength and Conditioning. When he is not writing, studying, teaching or training you can find him, with his family, on the beach surfing. Aloha. <br><br> "I learn by going where I have to go." 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